WOD – TUESDAY, JANUARY 8TH 2019
ALL PROGRAMMING WILL BE POSTED ON THE INVICTUS BOSTON SUGAR WOD APP. IF YOU HAVE ANY TROUBLE DOWNLOADING THE APP PLEASE LET US KNOW.
ALL PROGRAMMING WILL BE POSTED ON THE INVICTUS BOSTON SUGAR WOD APP. IF YOU HAVE ANY TROUBLE DOWNLOADING THE APP PLEASE LET US KNOW.
ALL PROGRAMMING WILL BE POSTED ON THE INVICTUS BOSTON SUGAR WOD APP. IF YOU HAVE ANY TROUBLE DOWNLOADING THE APP PLEASE LET US KNOW.
WOD Annie 50-40-30-20-10 Reps for time of: Double Unders Sit Ups * Scale up for this workout is to replace the Sit Ups with V-Ups
PARTNER WOD In teams of two, Complete 20 rounds for time: 200m run 10 Single Arm DB Clean & Jerk (50/35) 15/12 Calorie Bike * Partner 1 completes the 200 meter run, then Partner 2 completes the 15 DB Clean & Jerks, and then Partner 1 finishes the round with the Calorie Bike. Partners continue …
STRENGTH Four Sets High Hang Power Clean x 5 reps (building) Rest 2 minutes between sets WOD For Time: 9-15-21 Pull Ups/Difficult Jumping Pull Ups 21-15-9 Lateral Over the Bar Burpees
STRENGTH A1. KB Swings x 12 (working on proper hip hinge technique) *rest 1 min between sets A2. Back Squat x 12 @ bodyweight or more Rest 30 seconds between sets WOD Every minute on the minute for 12 minutes, complete the following work: Minute 1: 15 Push Press (95/75) Minute 2: 30 Second Wall …
STRENGTH Three sets Single Arm Front Rack KB Step Ups x 12 reps (35/18lbs with a 20 inch box) Rest 30 seconds between sets WOD Complete the following 30 minute AMRAP; 12 Horizontal Ring Rows 15 Burpees 12 Single Arm L-Seated Strict Press (12 per arm @ 26/18 KB’s) 50 Double Unders * Scale up for …
HAPPY NEW YEAR
STRENGTH A1. Two sets Russian KB Swings x 12 reps *rest 1 minute between sets A2. Three sets Deadlift x12 @ bodyweight *Rest 30 seconds between sets WOD Five rounds for times; 400 meter run Max unbroken pull ups (up to 20 reps per round) Rest 1 minute between sets
PARTNER WOD In teams of two, complete the following work: In 4 minutes complete as many burpee box jump overs as possible Rest 2 minutes, and then complete the following 18 minute AMRAP 20 Power cleans 185/125 40/32 Calorie row 80 Double unders *Score is number of burpee box jump overs and number of rounds …